Wellness Recipe: Black Bean-Walnut Burgers

Here’s the recipe I made on WLEX-TV today. These are surprisingly delicious and satisfying. You can also make small ‘burgers’ to serve as appetizers for a party.  The link to the video is here: http://www.wlextv.com/Global/story.asp?S=7620219&nav=menu203_2_13

Black Bean Burgers with Guacamole

The addition of walnuts to these burgers makes them even more heart healthy. They’re as satisfying as a meat burger and very simple to make.

Makes 4 burgers

1 1/2 cups canned black beans, rinsed and drained
2 garlic cloves
1/3 cup coarsely chopped onion
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
Kosher salt and freshly ground pepper
1/3 cup chopped fresh cilantro leaves
1/2 cup coarse dried bread crumbs
3/4 cup walnuts, toasted and finely chopped
1 large egg, beaten

Guacamole
2 Hass avocadoes
1 tablespoon fresh lime juice

2 tablespoons olive oil
4 English muffins

In a food processor pulse garlic, onion, cumin, and 1/2 teaspoon salt until chopped coarse. Add beans, cilantro, and bread crumbs and pulse a few times until just combined (should be roughly chopped but not pureed).

Transfer mixture to a bowl and stir in walnuts. Season to taste with salt and pepper. Fold in egg and stir until well combined. Form mixture into four patties. (If burger seems very wet, add about 1/4 cup more bread crumbs). Chill patties, covered, at least 1 hour and up to 1 day.

When you’re ready to make the burgers, peel, pit and mash avocadoes in a medium bowl with juice and salt to taste. Place plastic wrap on top of mixture to block out air. Set aside.

In a large skillet heat oil over medium heat until hot but not smoking; cook patties until golden brown, about 4 minutes on each side. Toast English muffins. Place burgers on top; place a spoonful of guacamole on top of burger before topping with bun. Serve immediately.